Basic & Brutually Good

Mar 19th, 2015

Category: CrossFit

Basic & Brutually Good

Ben

Ben

IMG_0925

Lost and Found

Lost and Found has been permanently relocated to the mobility room in Southie Green.  Any garments left around both Southie Green and Orange going forward will be placed here.  On the last Thursday of each month we will be donating all left over items to GoodWill.


Rx classes will be adding chains to their back squats so take a look at the video to educate yourself before coming in!

Strength
Box Squat
3-3-3-3-3

WOD
30-20-10
Pull-ups
Front Squats (115,75)

Level 2- (95,55)
Level 1- (75,35), 21-15-9

Conditioning Class: WOD
EMOM 20
Odd- Row 250/200m
Even – 10 Burpees

*Scale row/burpees as necessary

Conditioning Class: Core
3 Rounds
10 Hug a Twinky
5 Barbell roll outs

DISCUSSION 7 Comments

  1. Joel 03/20/2015 at 1:19 am

    Box Squat: 165# plus chains.
    7:48 at 75#

  2. Trevor Crean 03/20/2015 at 1:13 am

    165 box sq with chains on each side (20lbs each?)
    5:04 L2 on the WOD kept it light because apparently I’m going to PR my clean tomorrow in a Metcon.

  3. lizowiz 03/19/2015 at 10:13 pm

    Nobody showed up to the 4:30 so I got some personal training from Hayley and Baretta!
    Box squat: 135 + one set chains
    Wod: 6:35 rx

  4. Diana O'Neil 03/19/2015 at 3:06 pm

    Box squat: 205# + chainz x3
    Wod: 9:09 rx

  5. Kelly 03/19/2015 at 2:12 pm

    Where was everyone?

    115# box squat. Workin my way back up

    6:53 WOD, with 65#

  6. Brian M. Maser 03/19/2015 at 1:32 pm

    Strength: 215#+40# chainz x 3
    WOD: 7:01 Rx

  7. Frawls 03/19/2015 at 12:28 pm

    Box Squat: 175+40# chainsx3
    WOD: 8:34 Rx Strict Pullups